Can't wait!

OUCHHOUCHHH

Quinlan, not Quinian. Nice work BQ and Emily! 2 powerhouses from PA...

Stellar Work Explode, can't wait to see you all Represent at Regionals.

We need a name for this... Grace's evil sister?

I'm gonna be doing Grace this way in future, still scaled to my level though :)

Beautiful WOD.

way to go emily! you crushed it.

BQ & Emily! Nice work to you two and your Exploders!

For time: 135lbs Squat, Clean, and Jerk 30 Reps. Completed 17:45

Good wod..great demo Cf explode!

Watch this before doing this WOD:

http://www.youtube.com/watch?v=azsrA6FfyTw

Cool dog in the video.

Is it 30 squat clean and jerks or 30 squat clean thrusters? A good number of the "jerks" in the demo are thrusters.

What is the difference between a squat thruster and a squat clean and jerk?

My lower back's going to be screaming at me during this, might have to scale the weight back :\

#13, I would guess that you could jerk if needed, but that you don't have to, and then it becomes a thruster...

115 lbs
5:44

11:55

m/43/5'6"/145

subbed #115
9:29

12:54 (135lbs)

The difference is you are CLEANING the weight every rep. There is no CLEANING in a thruster-after the first rep. The clean will make a world of difference.

m/27/5'9"/180
21:56 rx'd
really happy with that slow ass time as my 1rm is 175# and 1rm strict press is 145#, so happy to complete as rx'd!

165lbs - 14:00 - treated this more like a technique wod than powering through. Squat cleans need work, i missed at least 5 reps by having the bar too far fwd.

42/70/195

8:50 as Rx'd

15:15 rx'd

Same idea as post #21 (form wod). Squat CNJs are a rusty lift here. Need some work.

#13 totally agree .. those are thrusters in the video NOT Clean and Jerk.. this isnt a poor form issue, its simply a completely different exercise movement then what the WOD is stated to be. That being said great job to those in the video.. to #13..I'll be doing the WOD as rx'd

m/27/165
9:48 rx'd

I asked yesterday, but I'll ask again. What happened to the WOD quotes posted every other day? We haven't had one since March 20. They were always thought provoking and inspirational!

8:39 as rx'd

Great to see CrossFit Santa Barbara on the main site! Tyler and company are very welcoming of visiting Xfitters.

RI scaling at 115lbs; based on 1RM of 165lbs.

6:32

Probably should've used body weight.

FOB Salerno

M/182cm/85kg

6:38 RX

M/90kg/37y

09:10
only have bumpers up to 120 pounds
still have to convince the misses for heavier plates

Male/38/6"1/92kgs

Great WOD.. 5.15.

Really pleased with my workout. Still need to practice good form

Male/38/6"1/92kgs

Great WOD.. 5.15.

Really pleased with my workout. Still need to practice good form

At hammerhead in Ft. Myers
30 Clean and Jerks 115#
6:09
Then 10 K's to E's
then Jogged back to Terra Mar

Last time
30 115# Clean and Jerks
5:17
then
30 Burpees
then
25 Sits

As rxd
6.22(pr)

31 M 6'2" 185 100lb 9:05
I need to say thank you. I had a back injury a couple of years ago and let my back go to atrophy. Ive been studying the midline stabilization vids and last night worked up to deadlifting my body weight without soreness so from the bottom of my heart Thank You.

seriously Guy In Photo - do it in the rain!

If you're worried about the rain, you're not working hard enough.

12:30 rx.....m/38/180

14:47

M/34/5'9"/155

Scaled to 135lbs.

11:35

Substituted 135 lb power cleans & jerks
13:00

james.patrick @30

Nice job! Remember, this is a heavier version of "Grace" from the 2010 Open. At 115# you got a very nice version of the stimulus the heavier athletes get with your time of 6:15. For more of a strength endurance test your idea of BW (135#) would work great. AND you'd get in an Rx'd Grace!

Nice to see you posting. Thanks, and be safe.

--bingo

12:26 as rx'd except no dropping allowed at this gym location. Would have liked to after first 5 or so reps.

7:48 as Rx'd - over a 3 min. PR!

11:05 rx

Not my strong suit.

Scaled to 135 12:48.
This killed me. My squat cleans need work.

M/44/5'11"/200

30 115# squat clean & jerks

9:18

15:42 with 135 lbs. PR by 2:05 over 10/31/10

These are bodyweight squat C&J's for me, and I have to re-set and really focus on form for each rep.

Scaled 60 kg, 10.43

19:40 - 135 pounds

42/m/185

scaled to 135lb 6:48
(same wod oct 2010 @ 7:45)

f/42/177/5'11"

30 clean and jerks at 105#

All singles but steady (lowering that weight from overhead is too taxing)

7:49

Pleased with that.

Husband Mark

M/39/208/6'2"

30 squat clean and jerk/thrusters at 155#

5:58

Warm up: 4 rounds row 500 resting 90 seconds and came in around 1:50 to 2:00 min per round.

Wod in 10:40 rx never dropping the bar, probably could have gone a lot faster.

3 min max strict muscle ups, got 10.

50 ghds and 100 push ups.

8:22

First half - 50 kg (aprx 110 lbs)
Had to drop other half to 42.5kg (aprx 94 lbs)

Need a belt (or perhaps stronger back!)

Made up yesterdays 5 rounder
20 walk lunges with 20# dbs
21 burpees
15 min

Wishing you speedy recovery Pete in Sun City

Laura f/49/5'7/142

125 lbs, 5:58
seriously need to get a bigger barbell!

1 mile run 7:02
WOD 9:35 @ 135
1 mile run 8:30

7:12 Rx'd - sets of 5,5,4,4,4,4,4

Sub'd 115#

9:40

Smoker!

M/36/175/5'9"
30 squat clean and jerk/thrusters at 115#

17:32

My wrist hurts like hell when doing thrusters or WOD like today.

Any advice?
Thanks!

Did "Grace" instead. 135# power clean and jerk.

8:48

3 rounds

10 power cleans, 95#
30 GHD sit-ups

8:53 (PR)

Nice job Laura and Julie!

used 135#

14:47

Jen: 4:41
Gunnar: 5:37
Nick 5:57
Paul: 6:08
Brycen: 4:15 (30#)

Grace:
30 power clean and jerks for time
135# barbell
Chris: 5:05 PR

30 squat clean & jerks
scaled to 115lbs

6:21

m/46/6'4"/175

M/28/200 - 4th day of cross fit

Scaled to 115#

21:06

m/50/69"/128

@Gerard, great video. Inspirational, motivational, and embarassing for me. My new goal is to be as strong as a 103lb 14-year old girl. Man do i feel weak!!!

10.38 mile run, 1:24:44
WOD: 105lbs x 4
65lbs x 26 trying to get the form correct

15:58

11:02 rx'd

10:23 at 135lb
SCs always rock me.

6'3 182lb 36 years young

Rx'd 16:30

Very hard for my long arms! The jerk part kills me.

@Comment #38: The umbrella wasn't for the person but for the pull-up bar. We didn't want people slipping on their c2b midway through trying to get a high score on the 12.5. Thrusters were done in rain, and everybody worked real hard, rest assured.

m/20/182/5'9"

Scaled to 135#

5:46

I felt as if I should have rx'd it. I tried to do it before hand but ended up getting 9 at 155# just at about 4 minutes. Should I have gone heavier? I still felt burned out at the end of it.

alright, I truly am weak. I first scaled it to 135 and my form was not holding, so 115 is was and still that sucked 7:15. . . fail by me

M/32/6'3"/320

16.12 as rx'd

Wrists are not flexible so the front squat hurt/killed me (basically holding the bar in front w/my arms not resting on shoulders at all).

Test

4:38 at 95#

New to Crossfit, not used to front squats OR power cleans....ended up with a slow 30 at #95 lol...added a quick 1000m row for extra effort! Love the feeling!

Preface: I am only 10 days into doing Crossfit ad WAY out of shape... That said...

I did 30 reps with 45 lb bar in 5:53. Then 3 reps dead lift on smith machine at 135 and 1 rep at 155.
I'm pretty proud of me!

M/45/5'10"/180 135# in 8:15. Bone crusher!

M/23/5'10/190

9:21 as rx'd

F/41/5'6"/150

85#

8:00

4m57s

12:31
at 135

6:57 rx'd.

28/m/5'11"/188
As rx'd
8:35(PR)

2min better. Maybe could have pushed a little more, but pleased.

11:30 using 95 lbs
m/55/155

4:41 rx'd

Hers: 6:12@ 65#

His: 6:25 @ 155#

@amy #77

welcome to the community but PLEASE forget all about doing any work on a smith machine !! they're only good for hanging your towel or anchoring your feet for sit-ups !

m/21/5'8/165
This is one I would have liked to have bumper plates for.

Scaled to 135#
-15:57

After,
1 rep C&J @ 185#
1 rep C&J @ 200# (PR)

m/27/5'6/140

10:09 with 135lb

Awesome

M/29
8:20 as Rx`d

Greg P
m/24/6'1''/258lbs

16:13

Never did this motion before, had to feel it out and learn it.
First 2 reps 155lbs
next 28 reps 135lbs

good motion, rocked me on this one.

m/54/73"/215
13:09 with 125#
think I gave myself a hernia

Still trying to work my way up to a full wod as rx'd, for a wod like this is it better to complete all the reps at a weight i can handle or is it better to do less reps at a higher weight?

#93, pick a weight you can handle and finish the WOD.

used 135lbs

13:09

that was much tougher than I thought - ended up doing sets of 2 after about 12 or 14

Subbed 135#
Squat c&j from floor thruster style
4x6 then 3x4
9:35
Rx next time

scaled to 115

9 minutes

4:23

95lb. Hook grip, ATG squats, push jerk, 17:40

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Squat clean and jerk 65lbs x 5-5 95lbs x 5 135lbs x 3

As rx'd: 18:15
Foam roll after
Compared to 101031: 22:20 with 145lbs

F/35/5'/105 Wu:2rnds 500m row,20k2e,berg wu,active stretching

Wod:9.46 @80lb scaled
Second day doing wods off of main site@home. Have been doing for a year w/coach...solo now.

Really sore from yesterday!!!

8:03 95 lbs

M 51 6'2" 195
subbed 125 lbs
13:56
terrible form, basically power cleans, then front squat, then push press, but I got a good workout

7:42

8:36 pr

no bumpers would have helped alot /did power cleans however

7:47 w/ 115#

M/22yo/6'3/218lbs

RX'D

9:32

4:36, scaled to 65 lbs. New to all this & not sure how much weight I can handle with good form, do I used it as technique work. Good WOD, looking forward to fast improvement.

M/45/6'/195.

6:45

Jessica - 8:44 (105lb.)

Compare to:
101031 - 10:00

Subbed Crossfit Pickens WOD:
500 meter row
30 burpees
30 pullups
30 thrusters (95 lbs)
30 K2E
400 meter run
15:05

m/29/5'8"/181

18:47. No missed reps. Couldn't drop the barbell like usual due to metal plates at gym.

8:18, sub 115lb

4th day, did the endurance swim earlier.... loving crossfit so far :)

Subbed 115lb
Brock 8:16
Sebastian 8:00

Power Clean and Jerk
155lbs 30 reps

5:58

CFWU x 1

17:52 as Rx

Sick today, worked out anyway. Super slow and sweaty.

7:59 rx

135#
14:00
Didn't do much of a warm-up.

As rx"d took a while , failed at least 4 reps ,twice on the last, but glad I didn't scale 18:41 m/180/6'/ 28
Good work everyone.

20 reps in 15 minutes

m/6'2"/260 lb

Didn't have free weights, because my gym is awful. Subbed 50# dbs.

7:06

8:13 115lbs

20 x 115 with power cleans
10 @ 95 squat cleans
21:52
after, 20 115 lb front squats

14 minutes

4 reps @ 135ibs
3 @ 125ibs
5 @115ibs
18 @ 105ibs

m/40/5'11"/165

13:12 Rx (PR by 6 min)

Retired Army 1SG
Clarksville, TN

14 minutes

4 reps @ 135ibs
3 @ 125ibs
5 @ 115ibs
18 @ 105ibs

m/40/5'11"/165

13:12 Rx (PR by 6 min)

Retired Army 1SG
Clarksville, TN

9:44 as rxd

12:09
95 lb, in the garage tonight

95 pound Squat Clean and Jerk, 30 reps

6:01

22/M/5’6”/160
CFBD: 2/27/12

Scaled to 95 pounds today for the 30 squat clean and jerks.

My form needs to get a lot better, but it will improve.

9:30

M/22/5’10”/162

M/37/6'/185

8:54

4:34

F/35/5'/105

Wu:2rnds, 500m row,20k2e

Wod: scaled to 80lb, had to split jerk. Time: 9:46

M/27/187/5'8

9:36 rx'd

18 at 155#, 2 more at 135# in 16-ish mins and I was cooked on squat c&js. Prob should have scaled to 135# for 30 and def should have warmed up better.

M/34/5'9"/225

Had to scale a bit

M / 35 / 6' / 205 lbs
125 pounds for 30 reps, making sure that went all the way down in front squat.

Time 12:08

Completed Training Day with 3 Rounds of:
15 Tire Sledge Hammers Left
15 Tire Sledge Hammers Right
30' Tire Flips
400 Meter Run with 45lb Sandbag on shoulders

Worked heavy trap work yesterday
(315 # Hex Bar farmer walks, 315 # Hex Bar shrugs, 185 # behind the back barbell shrugs, Narrow V-Grip pull downs - left the traps pretty sore)

Still continuing struggles on my clean weights (still new to crossfit and alot of the Olympic style lifts)

110#
14:00
Power cleans, then squat thrusters with curl bar.

Scaled to 100#, subbed to
10 squat clean & jerk
10 power clean & jerk
10 hang power clean & jerk

4:45

(vs. 4:00 power-clean 95# Grace last fall)

Went with just 10 squat cleans to stay safe with knees. Adding 5# every time I do high-volume cleans to keep progressing & avoid injury. 105# next clean workout.

Also did mongo warmup, similar to one I did before the power-clean 'Grace' last fall.

w/u - 5 rep 45#: scj, pcj, hpcj; shoulder mob; 30-sec AMRAP 65# scj = 5; 20 single unders; 5x (el-foot pushup, scap push, sit, be, dip); 10 steps spider-walk; 125, 250m row; 20-sec AMRAP 95# scj = 3; shoulder mob

c/d - tuck lever practice (working up to 60 secs, per coach Sommers = :25, :15, :20); face pull 48# 2x10; rev. DB wrist curls 40# 2x15; row 250m :55

8:19

Scaled to 50kg

Rxd
9:15

m/36/136#

scaled to 85lbs. 2nd time doing this movement. still can't get it right. feels awkward.

9:35

as rx'ed

18:24

Squat cleans/snatches are the bane of my existence. A very humbling workout for me, but also very satisfying. I usually stick to power cleans, so it was good to work the squat clean.

f/35/145

30 reps
45lb squat clean jerks (kept weight low and really focused on depth of squat)

3:45

5k trail run 37:44

M/29/5'11/210

Scaled to 135lbs

5:59

Chris 5:03 (105) pc & j
Aaron 3:39 (8#) med ball clean only
Crystal 3:40 (25) hpc

the following did hang power clean & jerk
Marian 4:44 (35)
Emma 4:58 (65)
Abby 3:08 (25) ~20 reps
Murley 3:09 (45) ~20 reps
Barb 4:00 (15)
Jamie 2:44 (15)
Frankie 3:52 (45)
Mr. Wonsil 3:58 (65)
Mrs. Pip 4:15 (45)
Mr. Carey 3:28 (65)
Mrs. Carey 3:58 (45)
Brenda 2:55 (15)
Mama V 4:15 (45)

51m/150#/5'7"
30 x 60k 13:13

m/39/192

9:50 as rx'd

m/6'2"/260lb

Used 50 lb dbs because my gym doesn't have free weights.

7:05

Having some shoulder pains that haven't been diagnosed.... so modified.

30 Squat Cleans, 155#

4:52

* broken 7/3/3/3/3/3/3/3/1/1

2012-04-04: 12:15. 10's@3:07,4:28,4:49. 
2010-10-31: 17:58. 10's@4:42,6:30,6:45. 

I subbed 125# and did partial squat cleans with a split jerk afterwards. Probably wouldve put a hole in the floor if I dropped the BB but I did start from bottom every time. 7:04 even!!

12:39

500mC2 row, 400m run, 2 rds CFWU

scaled to #95, squats were crap, too shallow.

6:38 on time but cheated the squats so meaningless

Rx'd 4:49

M/41/5'11"/154lbs

Did the WOD as prescribed, took 18:52, with 155lbs. My squat cleans got less...um...squatty from reps 18 and on. Still stoked that I can do that many with basically my bodyweight and considering I haven't done Oly lifts for over 10 years, and have only done CrossFit for the past 3 months. CRUSH IT!!!!

This was the final wod at the crossfit games in 2008. Good times

11:00
Scaled to 135

1 Rep max last time I tried was 165. Slow but steady improvement in the last 3 months. Loving CF!

F/39/5'4"/132

31:11 Rx: Run time sucked today.

9:41

9:41

m/44/5'9"/177
13:46 as Rx'd

15:00 rxd

6:35, just did regular Grace cause I was pressed for time. Felt good today.

Haven't done sc&j's before... took a bit of time to process, plus no bumper plates, tough negative reps to protect floor. Time reflects some learning curve (as well as crap cardio:)

10 @135
10 @145
10 @155
20:03

Then,
5 @165
5 @175
Felt really good to get into the groove on these.

11:23 as Rx'd

Shoot for sub 10 next time. 3 a minute

22/m/5'11"/171

M/30/190lbs

as rx'd

17:34

Good WOD, really challenging

M / 34 / 6'0 / 231

as rx'd: 6min 24sec

(5, 5, 3/2,...)

135 - 15:22

scaled to 90#

9:24

much needed technique training!

at 135#
6:24
(8 something last)

9:00

64433433 @ 155#

C-
100#
4:40

Scaled to 135, no warmup/not timed. Broken 1,1,3; 5; 9; 11. Garage

as rx'd, 18:07

1st time doing this in years. Cruised thru at a medium pace to avoid injury.

Confusion.. It looks like a Clean Thruster variation in the demo video. Should it be a Squat Clean, stand upright pause, and than Jerk either split or push??

scaled 135 lbs. 12:05 m/51/165

10:45 rx

M/27/168

As rx'd, no bumpers (couldn't drop bar) - 15:20

26:21 rx

135lb, 14:51

16:30 As rx'd.

(yesterday)

M 40/245/6'4"

Scaled to 135 did Grace.
6:46

Subbed 135#

14:23

Feeling out of shape after taking a few days off. Getting the weight overhead was a chore. Squat clean form seems to be coming along.

33 yom, 190 lbs

13:29 as rx'd

It was my 33rd birthday this week so I did 33 reps. 10:03
Some thrusters/jerks/push presses/split jerks-all were dropped. Got my first 10 in 1:33 but legs hit a wall!

Been Crossfitting 1-4x per week since late 2005 with a few breaks and the last time I did this WOD was July 2008. Time for 30 reps was 16:04 so I'm stoked with the PR!

rx'd 15:41

Grace - 60kgs power cleans
9:25

115#

8:08 (PR by 4:30)

11.36 rxd

Scaled to 60kg
8:16

Jill: 95# , 85# 13:26

Joe: 120# 27:22

Power cleans & split/push mix

9:14

Hayfo - 73#

M/ 38/ 133 lbs/ 5'-6"
I did a different WOD today:

I did NATE with Bar MU: 13 rounds + 3 HSPU.. then finised off the 14th round in about 30 more seconds after 20 minutes. I normally get around 14 rounds so I was pretty happy with this and the Bar MU substitution.
AMRAP in 20 minutes of:
2 MU
4 HSPU
8 KB Swing (70 lbs - 2 pood)

I did this one doing BAR M.U. for the first time at another gym.

Bar MU felt hard and a bit awkward at first, but got somewhat easier as I got into the groove...
I missed 2 different MUs.. I'm usually thinking that the MUs are the easiest part of this WOD, but since this was the first time doing the Bar MU, I felt it was a nice challenging change of pace. I liked the movement and will be incorporating it more often from now on... I feel as though the ring MU is harder, technically to master, but the bar MU has more real life applicability.

13:01

125lbs

135# 10:56. Still nursing a shoulder injury, which slowed me down quite a bit.

Last time I did this with 115lbs. in 13+ min.

Today 135lbs. in 16:50

M 38/5'10"/188

Rx'd
14:50

6:46 w/ 95lbs vs
6:43 w/ 95 lbs 11/1/10

1k run wu 4:51

12:41 rx'd

7min 40 sec
at hotel so sub'd 40# dumbbell squat cleans

have an injury and so swallowed pride and went down to 135.
TIME: 7:41
all squat clean thrusters, one at a time. Next time need to do sets of 3 or 5.

115#

7:26

5:46

Previous

14:34

tonight

9:36..subbed 115 both times...tough mudder in two days don't wanna wear myself out

m/38/5'9/182
WU-500m row. 1 round of warmup. Quick workout after tax season before heading to MB.
11:26
Being able to drop weight helped. Didn't remember about landing on heels slightly behind orig jump position until later. Good job w/shoulders over bar at setup. Don't think hips & chest rose at same rate on many reps. Split jerks mostly.
10/31/10:
12:09
Need to get more consistent at keeping knees out all the way through each rep. Little better when I focused staying back on heels at beginning of first pull.
7/6/08: 17:05

Push jerk X 30 reps. First 15 @ 135 lbs, 16-25 @ 145 lbs, & 26-30 @ 155 lbs. 24:19.

M/24/132 lbs

16:13

Sub to 121 lbs

13:32 at 135lbs

135# power clean and jerk (push press)

8:29

75lbs 6 reps
95 lbs 5 reps
115 lbs 3 reps

scaled to 135#. next time I'll do 145.

time: 13:00

m/41/5'8/240

5:42

6:53

135 lbs
16.09

19:38 tough

95 lb

4:13

125 pound Squat Clean and Jerk, 30 reps

Time 9:47

51/m/190

Rx'd. 10:10

CFWUx3
BWU
WOD: 05:42; used 115lbs to concentrate on technique and work with in time constraints.

**Andrea: WOD time 04:19 using 45lb bar.

5:46

I posted this WOD, but the results must have been lost by the site. I did this one as rx'd, and I am fairly certain I was under 10 mins. I wish I knew exactly.

rx'd 9:57

9:32 as rx'd

11:21 (65k/90%) 14.05.12
13:49 (52k/75%) 08.11.10

CFWUx2
Burgener warmup
14:55 (+0:05)
Need to go out just a little faster 6 sets of 4 to start, finished with singles

12:03 at 115 lbs.